Feel your arms grow with every rep as you do this workout with John Oslager. Watch as he explains how to maximize those gains to build more mass in your arms.
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The BEST arms workout for women without weights. Lose arm fat and get sexy, toned, tank top arms FAST. Do this arms workout to get rid of arm fat, bat wings, bingo wings. No weights needed. No equipment. Only 5 minutes - you can do it.
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Koboko FItness is here to help you get the body you need to fulfill your destiny. Food, fitness, and everything in between. Koboko Fitness has you covered!
On this fitness channel, you'll find mainly workouts and health tips. The workouts include afro beat workouts, african yoga, yoga for abs, yoga for the butt, african fitness, fast and easy workouts for weight loss, flatter abs, and strength.
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Calisthenic workouts for the biceps are great for toning and defining those areas of your body. Learn about calisthenics workouts for the biceps with help from a certified personal trainer in this free video clip.
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Series Description: Fitness is all about choosing the right workout routines to further the specific goals that you have in mind. Get tips on fitness and working out with help from a certified personal trainer in this free video series.

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Get Bigger biceps with this bodyweight workout you can do without a gym! No weights needed! I'll show you my favourite exercises to help build bigger, stronger biceps with just your bodyweight!
I walk you through each of my favourite bodyweight exercises for biceps in this weekly workout video so you can follow along at home.
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My name is Matt and I'm making videos to share my knowledge of how I transformed my body and the bodies of others worldwide without a gym or fancy equipment. I'll show you how to workout anywhere, enjoy a fun, non-restrictive lifestyle while never depriving yourself of your favorite foods. I'm a former professional athlete and qualified trainer. Don't forget to subscribe so you can stay up to date :)

How to get big biceps without equipment - http://athleanx.com/x/equipmentfreeworkouts
Most people think that doing bodyweight workouts means that you can't do any bodyweight biceps exercises. This would be wrong. In fact, in this video I show you three bicep exercises that you can do without any equipment if you want to know how to get big biceps at home!
With bodyweight biceps exercises or any other exercises for that matter, you want to be sure that you are providing resistance and muscle overload. This resistance does not have to come in the form of dumbbells, barbells or even using pullup bars. All it takes is you positioning your own body in a way that you can use it for the resistance on bodyweight biceps exercises.
In the first body weight exercise, I show you how to simulate a barbell curl using your leg! Yes, using your own leg to show you how to get big biceps! The key here is to realize that unless you're Gumby you likely won't be able to lift your leg up to the level of the chest required to get a full contraction on the biceps muscle. However, if you lean your torso forward and stabilize yourself against a wall for balance you can actually get peak biceps while modifying the strength curve to match the position. This helps you to really work your biceps without weights or machines.
In the next biceps exercise without equipment, you lie on your side and position your body so you need your arms to lift you up (not your abs). This bicep bodyweight exercise can be a definite option if you are wondering how you can get bigger biceps at home since you can do this anywhere.
Lastly, an exercise that you can use to get bigger biceps that is still using just your own body (and now this time a door). This doorway curl exercise is awesome for taking the bicep through a longer range of motion and allows you to provide the resistance needed to build bigger biceps by lowering the angle of your body to the door.
It's these kind of bodyweight exercise mistakes that people make (thinking that you can't work biceps with bodyweight workouts) that might be holding you back. You can see a video we put together showing you the other most common mistakes with bodyweight training here - http://www.youtube.com/watch?v=sqxAmFTGW-I
For more bodyweight exercises and a complete workout program to build not just big biceps but an entire physique be sure to head to http://athleanx.com/xero for the new ATHLEAN XERO program.
For other videos on other exercises you can do at home without equipment, and information on supplements and nutrition be sure to subscribe to our youtube channel at http://youtube.com/user/jdcav24

Here is my Bodyweight Bicep Exercises for BIGGER ARMS in Hindi and you only need a pull-up bar to do it. Do the workout 2-3 times a week with 10-12 rep range and eat well to see great results, good luck!
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In this video I will show you some bicep exercises for both beginner and advanced athletes and fitness enthusiasts. The best thing about these exercises is they are simple at home workouts that you can do using your own body weight. Who has time for the gym anymore?
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If you're a beginner and new to working out, for this exercise I want you to think about what it feels like to create resistance with your own body weight. With your arms straight down in front of you, palms up, slowly curl your arms up as if you’re holding a heavy weight. If you want, you can use the opposite hand to push against your forearm as you’re curling to create resistance. If you are advanced, you can use weights to create extra resistance.
About Natalie: Hi everyone, thank you so much for subscribing to my channel! I share how to be HAPPY, HEALTHY and FIT through un-processing your diet, training functionally and using your own body weight with limited time and busy schedules. Join me weekly here as I share workouts, tips, nutrition help, recipes, and more!
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Barbell curls biceps exercise is the best to add to the killer arm workout.
Gain you muscles with this bicep exercise and don't forget to add triceps routine from our channel.
We recommend to make the stretching after this exercise to avoid muscle pain and muscle tendons.
http://www.passion4profession.net/en/
http://www.passion4profession.net/en/biceps-exercises/
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Please watch: "Chest workout - best home routine to kill pec muscle calisthenics and bodyweight"
https://www.youtube.com/watch?v=ImNFOaCcWZs
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Frank Medrano is a CALISTHENICS BODYWEIGHT expert who MOTIVATES and trains to build and gain muscle , lose fat and challenge your body to obtain strength through simple and more advanced body weight exercises. His goal is to motivate and inspire you through fun , functional workouts.
Frank Medrano Trains at the world famous METROFLEX in Long Beach , Ca
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Build muscle with just your bodyweight (no equipment at all) here!
http://athleanx.com/x/bodyweight-only-workout-plan
With so many bodyweight exercises to choose from, picking the 8 best was certainly a challenge. That said, in this video I show you the 8 best bodyweight exercises you can do and how you can cover all the major muscles in your body with them. Most bodyweight workout routines are nothing more than glorified aerobics that cost you lean muscle while doing them. This doesn’t have to be the case. If you choose the right exercises and follow the proper progressions and regressions, bodyweight training can be just as effective at building muscle as any other workout.
The 8 bodyweight exercises that were chosen are as follows:
1. Pullups - The pullup is one of the best back exercises you can do, even if you have access to a gym. Should you want a challenging alternative, I show you how to mix up your grip and perform the Commando Pullup for an even more intense back exercise with the added benefit of working your forearms and biceps.
2. Chin Up Knee Up - This exercise hits the biceps and abs equally hard as it breaks down the chinup into two parts. If you’re looking to get more out of your bodyweight exercises you have to put more in them. This is a perfect combination movement that helps you to kill two muscles with one move.
3. Slick Floor Bridge Curls - This posterior chain exercise hammers your glutes and hamstrings and happens to be one of the most intense bodyweight leg exercises you can do for this area. In fact, this exercise is as challenging as most weighted glute/ham exercises you’d have at your disposal if you were training in a gym.
4. Levitation Squats - Time to hit your quads with this awesome lower body no equipment exercise. By positioning your leg behind your body you make it easier to perform this single leg killer without having your balance be your limiting factor (as it may be during the pistol squat). Be sure to keep your back foot raised off the ground to keep the work on the front leg only.
5. Divebomber Pushups - You knew there would have to be a pushup variation in this list of 8 best bodyweight exercises in order to hit your chest. That said, this dive-bomber version hits your chest, shoulders and triceps equally hard at different points in the range of motion. Add the one and a half rep style for an even more advanced challenge.
6. Mule Kicks - This is a perfect bodyweight conditioning exercise that also puts an overload on your shoulders. Think of it as a closed chain plyometric bodyweight shoulder exercise that crushes your stamina at the same time. Sound fun?
7. Kickthrough Burpees - On this channel, we train like athletes. There may be no more athletic version of the burpee than this one, and that is why I love it. This is yet another bodyweight only movement that will challenge your upper body, lower body and core while pelting away at your ability to breathe.
8. Front Lever - Finally, the challenging front lever exercise lands the last spot on the 8 best bodyweight exercise list. Don’t worry if you can’t do it yet, you will. Just work your way up to it using a resistance band if needed.
Want to become a bodyweight workout beast? Then look no further than the number one muscle building bodyweight workout plan ATHLEAN XERO. Without using a single piece of equipment, start building ripped, athletic muscle in just 6 weeks. You can find the program at http://athleanx.com along with our other workout programs.
For more bodyweight exercises and workouts without equipment, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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Finally a circuit to work your pecs and abs in a single session. This workout is designed for everyone: men or women alike.
As always, we've designed the format to "beat" the boredom that often discourages you from working out. Consequently, we have put together a sequence of exercises for both areas in a sort of MEGA CIRCUIT using a different music genre for each muscle area: House/Dance for abs and Hip Hop/'R & B' for pecs.
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Please watch: "Chest workout - best home routine to kill pec muscle calisthenics and bodyweight"
https://www.youtube.com/watch?v=ImNFOaCcWZs
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Build muscle in 6 weeks with no equipment at all
http://athleanx.com/x/6-weeks-to-more-muscle
Bodyweight back workouts are not very common, at least not those that don’t require a pullup bar. The reason for this is due to the misconception that people have that you can’t build muscle in your back without using heavy weights. That is simply not true. In this video, I show you how to hit your upper back, middle back and lower back with three bodyweight back exercises that can be combined into one killer home back workout.
Like any muscle group, you want to be sure that you maximize the contraction of the muscle you are trying to work to get it to grow. In the case of the back muscles, many people will rely on momentum instead of muscle to move the weight. We tend to heave the weights up and not muscle the weights up on most back exercise reps. That understood, we often times can see a great acceleration of gains when we switch to back exercises that are done with our own bodyweight since we can control them much better and ensure a proper contraction.
Here we cover three main areas of your back and combine them into one workout. First we target the upper back including the traps, rhomboids and posterior delts. We can target this area of our back using an exercise we call the Back Widow. This upper back exercise is a bodyweight back killer that allows for a self spot if needed by incorporating a bit more push from the feet on the floor. If you don’t need the help however, you want to maintain a push through the elbows to power your back off the floor and help build your upper back muscles.
Next we target the middle back and primarily the lats by performing the full body drag or floor pullover. This awesome bodyweight back exercise can help you to build a wider back by working on the lat sweep and width through the pulldown position. To make this incredibly difficult, try to stay on your toes as you extend out to the start position and remain on your toes as you pulldown. If you need a slightly easier version, allow your knees and shins to drag on the ground for the first one third of the move and lift them when you have the strength to lift.
Finally, we hit the lower back with the reverse superman lift exercise. Your rotator cuff muscles also get in on the action by contributing external rotation to the movement as you lift. Aim for a solid two to three second contraction on each rep if you can to really work the strength and stamina of the lower back muscles.
For a complete bodyweight workout program that requires no equipment at all, head to http://athleanx.com and get the ATHLEAN XERO program. Hit your entire body and build all new muscle in just 6 weeks with this no equipment, no excuse program.
For more bodyweight workout videos and home back workouts be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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Follow this 18 minute Wipe Out arm workout to strengthen and define your arms. This bicep tricep workout is great for both men and women. Visit http://hasfit.com/workouts/home/home-arms/bicep-tricep-workout/ for the arms exercises instructions, more videos, free meal plans, and other health tips. http://hasfit.com for the best free arm exercises, arm workouts, arms workouts, arm exercise, bicep tricep exercises, bicep tricep workout, biceps triceps workout, and arm exercises at home.
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HASfit offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.
HASfit makes no warrants, promises, or claims regarding accuracy of the calories burned estimate. It is provided only as a general reference and each person should use an indirect calorimetry system for a more accurate estimate.
Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained on HASfit will always include the most recent findings or developments with respect to the particular material.

Get More Hamstring Exercises: http://athleanx.com/x/bulletproofhamstrings
Generally, when it comes to hamstring exercises you have to make sure you're training the hamstrings the way they actually work when you're on your feet! The hamstring exercises that do this are what I call "bulletproof hamstrings" exercises.
As the most commonly injured muscle group in the body, the hamstrings need workouts that address their ability to tie in with the glutes to produce powerful hip extension. Focusing only on hamstring curls is the worst thing you can do and is sure to lead to a pulled hamstring down the road.
AthLEAN-X develops the hamstrings the way they need to be developed to help you to not only excel on the field but also to produce impressive leg muscles and growth. If you're tired of pulling your hamstrings and injuring yourself while doing other types of training it's time you switch to AthLEAN-X and see how training like an athlete can get you to start looking like one!
Head to http://athleanx.com today.

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The BEST Calisthenics App, secret techniques, programs, and step by step guided tutorials tested by thousands of people to reach their goals, with the most simplistic systematic approach to learning any calisthenics move such as the Handstand, Muscle Up, Planche, with ease.
And it's all IN HERE
https://WWW.THENX.COM
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Please watch: "TOP 5 Exercises To Master Handstand | THENX"
https://www.youtube.com/watch?v=Ks9fL-yMFW8
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The best exercises to get beautiful arms can be found in our 90 day fitness and nutrition program http://athleanx.com/x/beautiful-arms
Get long lean arms using these arm toning exercises. These are some of the best exercises to get beautiful arms you’ll find in any womens arms workout. If you are looking to get slim arms with some definition this toned arms workout will do the trick. Try these arm toning exercises for great results.
There are 6 arms exercises for women in this lean arms workout. Do 10-15 reps of the lean arms exercises in this arms workout for women. If you are a beginner shoot for 1-2 rounds of this routine to get thin arms. If you are more advanced try to do 3-4 rounds of this arm toning workout. If you are looking for a full length arms workout for women, check out our complete Athlean-XX for Women program https://athleanx.com/best-workout-program-for-women/getlean
Here are the moves that make up this arm toning workout:
1) Lateral Raise
2) Iso Hold Bicep Curls
3) Knee Tricep Extension into Tricep Pushup
4) Front Raise
5) Hammer Curl Overhead Press
6) Band Cable Rear Fly Delt
For all the best workouts to get slim arms subscribe to our YouTube channel https://www.youtube.com/user/womensworkouts

Complete Calisthenics Workouts & Guide with Exercises & Routines for ALL Muscle Groups. Basic/Beginner level of Calisthenics & Bodyweight training. How to start including alternative exercises/variation/progression.
Pull ups, chin ups, squats, lunges, sit-ups, leg raises, push ups / shoulder push ups, dips and so on... Routine examples at the end of the video.
To get started, always step by step and basics first. Train at YOUR level. Do NOT do what you can not manage or feel uncomfortable with. Keep it simple and step it up after time.
The royalty free music used in this video is "Urban Street Speak" by Teknoaxe is licenced under Creative Commons Attribution 3.0
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Build muscle without a single piece of equipment here
http://athleanx.com/x/get-jacked-without-equipment
Gymnasts are known for having ripped, muscular bodies (especially their upper body and arms). But what is the reason for this? In this video, I show you how to build muscle like a gymnast by copying the most important element of their training. Sure, there are many aspects of a good workout routine that goes into gymnastics, but in order to build muscle the fastest you need to incorporate something I call dynamic isometrics.
Prolonged, high level multi-muscle tension is a prerequisite of bodyweight muscle building. Gymnasts train with a significant amount of these types of movements and exercises in their programs, and it’s the reason that they are able to build such muscular bodies. I show you just two examples of combination movements that can be done to build muscle without needing any weights.
The first is the pulling combo that combines a front lever raise with an L-sit pullup and concludes with a L-twist in each direction for your abs and core. What makes this exercise difficult is not necessarily the individual components of the movement but the transition between them. Once you have that high degree of tension developed through your body, it is very demanding to refocus the attention to a different area of your body without letting the original movement completely fall apart.
Any gymnast worth their weight must have this level of command and strength to perform at a high level. Due to this however, they see very high levels of muscle overload and hence muscle growth. This occurs without needing any equipment or time spent in the gym lifting weights.
The next pushing combination is one that pairs up a chest dip with a plus position (that improves the strength of the entire shoulder girdle) and finishes with something we call the gymnast ab pike. This last portion of the exercise combo really hits your abs and obliques hard. The key again however is that the combination movement is much harder than any one component of it. And that my friend, is the key to taking your gains to another level.
You may be able to do 10 or 20 dips, but pairing them up with the other moves I show you here might limit that number to just 5 or 6. Is that bad? Not at all, especially when you consider that the level of tension and overload required to do those fewer reps is enormously beneficial to your ability to build muscle.
If you are looking for a complete bodyweight workout program to build muscle in 6 weeks, be sure to head to http://athleanx.com and get your ATHLEAN XERO program. You don’t need a single piece of equipment at all and can still gain muscle by training like an athlete and putting the science back in bodyweight training.
For more bodyweight workout videos and ways to build muscle without weights, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Build ripped muscle mass with bands and weights here…
http://athleanx.com/x/bands-and-weights
Some think that resistance bands are not an effective way to build muscle mass. That couldn’t be more inaccurate. In this video, I show you the 8 best band exercises for packing on size and strength by focusing on the small muscles that are critical to getting you there.
You see, so many people pay all of their attention on the big muscles when trying to get big muscles not realizing that the small muscles are the ones that need to be strong in order to allow the bigger ones to grow. Stabilizer muscles play a critical role in releasing the restraints on larger muscles by ensuring stability and safety of the exercises that we rely on to build strength and mass.
If you take the bench press for example, you see that in order to execute a safe rep of this chest mass builder you need to have adequate stability of the shoulder blade. If your shoulder or scapula is unable to be stabilized throughout the press you not only will see a decrease in the amount of force that can be generated by your upper body but you will also likely get injured.
Band exercises and resistant band workouts are a great way to ensure that the small muscles are strong enough to provide the stability critical to the bigger muscles function. Here we cover 8 of the best band exercises and show how each one can increase muscle size through it’s key supportive role.
The 8 best band exercises are:
Band pull aparts
Face pulls
Serratus punches
Over and backs
Tubing jack hammers
Overhead side steps
Resisted hip hinge
Oblique corkscrews
The first 5 of these tubing exercises work the all important stability of the shoulder girdle. In order to get maximum force production and strength from the upper body (not to mention ensure safety) you have to be sure your scapula is stable. These exercises work the rhomboids, lower traps and rotator cuff muscles to help provide the stability needed for big upper body lifts and presses.
The next 2 exercises focus on the stability of the hips. The hips are big muscles but rely on the strength of the smaller, lesser talked about muscles to operate at their strongest. We cover two band exercises for getting at those smaller muscles that will allow you to unleash some serious lower body strength in your workouts.
Finally, we hit the obliques as they are one of the most important core muscles we have. With this diagonal orientation, these muscles are geared for rotation and power but only if they are trained properly. The band exercises allow us to really target the obliques perfectly and develop the strength needed to develop a ripped core.
For a complete program that helps you to build ripped athletic muscle with bands and weights, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Every workout is laid out step by step, using the right equipment at the right time for the right exercise to get the most out of your workouts in the next 90 days.
For more videos covering the 8 best dumbbell exercises to go perfectly with your best tubing and band exercises shown here, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

This is the current arms workout that I follow (twice a week)
Been noticing some pretty dramatic differences in the past 3 weeks
We do not own this music and are not trying to make any money off of it.
Sets:
Pull up sub 8 (biceps & lats)
15 push-up diamond (triceps & chest)
20 dips (triceps)
8 pull up close grip (biceps & lats)
1 min rest
10 Assisted one hand pull-up (biceps)(5 each)
One hand hold (max & switch)(biceps)
15 dips (triceps)
Max Isometric hold (up & down) (biceps & triceps)
1 min rest
Three sets for maximum results
Good luck!
Check out http://youtu.be/trZ5nO89G18 for the music
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The Hardest Hamstring exercise without weights would have to be the nordic curl, also known as the harop curl or glute ham raise eccentric.
This is an exercise which should definitely be included in your hamstrings workout. The hamstrings are contracting eccentrically and are forced to work in both hip extension and knee flexion roles. The great part about this movement is when the hamstring stretches, you are also getting stronger at long muscle lengths. This combination of strengthening and stretching has been shown to prevent hamstring injury.
In this video FitnessFAQs takes you through three progressions and variations for this amazing exercise.
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